How Many Calories in Milk? Nutrition Facts & Macros
One cup of whole milk (244g) has 149 calories
Protein 7.7g · Carbs 11.7g · Fat 7.9g
Milk is one of the most consumed beverages worldwide — a staple in breakfasts, cooking, and post-workout nutrition. Whether you're tracking calories for weight loss or looking to meet your protein and calcium needs, knowing the exact nutrition facts matters. Here's everything you need to know about milk calories and macros, based on USDA data. Whole milk is about 88% water, making it one of the most hydrating beverages alongside its nutritional benefits.
255 kJ · per 100g · Water: 88.1 g
Calorie Calculator: Milk (Whole)
244 g Milk (Whole) contains 149 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup (244ml / 244g) | 149 kcal | 7.7g | 11.7g | 7.9g |
| 1/2 cup (122g) | 74 kcal | 3.8g | 5.9g | 4g |
| 1 tablespoon (15g) | 9 kcal | 0.5g | 0.7g | 0.5g |
| 100 grams | 61 kcal | 3.2g | 4.8g | 3.3g |
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| Milk (Whole) | per 100g |
|---|---|
| Calories | 61 kcal |
| Protein | 3.15 g |
| Fat | 3.25 g |
| Carbs | 4.8 g |
| Fiber | 0 g |
| Sugar | 5.05 g |
| Sodium | 43 mg |
| Potassium | 132 mg |
| Magnesium | 10 mg |
| Phosphorus | 84 mg |
| Water | 88.1 g |
Source: USDA FoodData Central (FDC ID: 171265) · Data verified April 2026
Variations
Skim / fat-free milk (0% fat)
Only 34 calories per 100g. Nearly zero fat (0.08g). Same protein (3.4g) and carbs (5.0g). Best choice for calorie-conscious diets. Less satiating than whole milk due to absence of fat.
2% reduced-fat milk
About 50 calories per 100g. Moderate fat content (2g). Same protein and carbs as whole milk. A good middle ground between whole and skim — reduces calories while retaining some creaminess.
Whole milk (3.25% fat)
61 calories per 100g. The standard full-fat option with 3.25g fat, 3.15g protein, and 4.8g carbs. Most satiating due to higher fat content. Contains fat-soluble vitamins A and D.
Frequently Asked Questions
How many calories in milk?
One cup (244g) of whole milk contains approximately 149 calories. Per 100g, whole milk has 61 calories. Skim milk has significantly fewer at about 34 calories per 100g, while 2% reduced-fat milk has around 50 calories per 100g.
Is whole milk good for you?
Whole milk is nutrient-dense, providing 113mg of calcium per 100g (11% DV per cup), 1.3mcg of vitamin D, 0.45mcg of vitamin B12, and high-quality protein (3.15g per 100g). Studies suggest that full-fat dairy may be more satiating than low-fat options. It's a good choice unless you're strictly limiting calories or saturated fat.
How much protein in milk?
One cup (244g) of whole milk provides about 7.7g of protein. Per 100g, whole milk contains 3.15g of protein. This is a complete protein containing all essential amino acids, making milk an efficient source of high-quality protein — especially casein and whey.
Whole milk vs skim milk calories?
Whole milk (3.25% fat) has 61 calories per 100g, while skim (fat-free) milk has about 34 calories per 100g. Per cup, that's 149 calories vs 83 calories. The calorie difference comes almost entirely from fat — whole milk has 3.25g fat per 100g versus 0.08g in skim. Protein and carbs are nearly identical.
Is milk good for weight loss?
Milk can support weight loss thanks to its protein content (3.15g per 100g) which promotes satiety. If you're counting calories, consider skim or 2% milk to reduce fat intake. One cup of whole milk has 149 calories — moderate for a nutrient-dense beverage. The calcium (113mg per 100g) may also play a role in fat metabolism.
How much calcium in milk?
One cup (244g) of whole milk provides approximately 276mg of calcium, which is about 28% of the daily recommended intake. Per 100g, whole milk contains 113mg of calcium. Milk is one of the most bioavailable sources of calcium, meaning your body absorbs it efficiently compared to plant sources.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Milk (Whole) | 61 | 3.15g | 4.8g | 3.25g |
| Egg | 143 | 12.6g | 0.72g | 9.51g |
| Yogurt | 61 | 3.47g | 4.66g | 3.25g |
| Cheese (Cheddar) | 403 | 22.87g | 3.37g | 33.31g |
| Banana | 89 | 1.09g | 22.84g | 0.33g |
per 100g
Whole milk has just 61 kcal per 100g — less than most solid foods. It provides a balanced mix of protein (3.15g), carbs (4.8g), and fat (3.25g), plus 113mg of calcium per 100g.
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